Pull workout

Bent over row 3 x 10-12
Ezbar upright row 3x 8-10
Ezbar curl 3x 8-10

I still really need to focus on improving my pull days. No SLDL's this workout since I'm a bit sore from yesterdays circuit which I thought I would be. Ah well. Bent over rows will be moving up in weight quite a bit next week, along with upright rows. Atleast up by 10lbs, maybe up to 20lbs. I'm getting really close to cutting back on calories so If I'm going to try heavier weights now is the time. I'm not planning some huge cut, but dropping my cals for awhile very soon. After I drop about 10 or less lbs, I will up my calories to just a small amount over maintenance and will look into a 15-20 rep scheme for awhile. I'm def. hoping to be able to do this endurance phase starting in Dec. and leading into spring. Time to get everything in shape!!

Muscle Endurance circuit

bent over row x8
upright row x8
military press x8
good morning x8
split squat x8
squat push press x8
stiff leg deadlift x8

6 sets : 60 sec rest between sets



**
Great workout! Really wore out from work but pushed myself into doing it and really glad I did. I've replaced this workout with my own tabata style routines but this def. has its place... wow. Now time to finish my 4k in calories and crash!

BJJ and cardio, BJJ notes

Posting this a little late, well past midnight so it may show up as Weds, but this is a Tuesday posting..

I consider Tuesdays as skill days. Usually 2x training one in BJJ GI and the other more of MMA focusing heavy on boxing/kickboxing and some no-gi rolling which I do at a private gym with people from my main academy. This is my only constant day off so I'm able to keep that schedule up usually. Today was a little different though, no MMA in the evening.

Noon
BJJ GI class and rolling after; 2 hours

Late Evening
30 min Jog/run


Hopefully schedules will work out with people I train with next week and I can get back to a regular routine.


Well, now for a late night rambling while I'm listening to some Gnarls Barkley.

In BJJ class we went over shrimp escapes and all variations of it. I've done this before and quickly remembered and done very well. Sometimes ya just pick up quick and take off, other times though, its like you hit a brick wall. I partnered with a newer guy in class, well he has been there awhile now I guess and I have rolled with him before. My main training partner in the GI classes is a guy named George. He is a very skilled 4 stripe white and is close to my size which is great. So after class we went over the long drill sequence from class a few times and helped another guy a bit. Then on to the real action. A 40+ min rolling session between us, no breaks, no subs, just rolling. It was awesome, as rolling with him always is. We have rolled enough with each other we just go at the right speed, focusing on technique and not trying to kill each other which a lot of people try to do when they roll. So of course, I learn soo much from these rolling sessions. Rolling full speed and you would fall over way before you ever made it close to 40mins or half that time haha. Anyway as usual, we both got sweeps on each other and escapes. I got very close to an americana but wasn't able to finish it and I really felt I was going to get it. Outside of that I was close to a baseball choke but gave it up and went for a better position. He stopped all of my triangles really quick besides one, so I def. still have work on controlling someone at the first stage of them. This was the first time I kept the better and dominate positions on him, expecially in the later part. His side control is hard to get past so I was really trying hard to avoid that at all costs. Anyway, I was very happy at the end of the day today. Very.

Ohh, I did get another mounted gogoplata on but didnt attempt the finish. I love those, and don't quite have the confidence in holding position while I do them (why I let go quick), but I'm working on that.

I have had great classes and rolling the past few weeks now. Last week I decided to play guard on a guy and was able to keep him there the entire time. I'm really getting good at keeping their posture broke and doing some guard play breaking mine and using foot on hip and back and forth - etc. I haven't attempted any omoplatas lately but I have used them a couple times as a sweep with good success. I'm very flexible so I use several moves as sweeps.. with my own touches with good success.. usually :). From guard I'm really focusing on using my legs to help keep their posture broken by breaking my own guard to push at their hips and so forth, then replacing it. I'm working on forced var. of the kimura and arm bars from guard too. I really like catching the arm and using my hand under their leg to flip them over to their back, then finishing the arm bar.

I'm just having a great time lately. Things are really clicking at the moment, and even though that usually doesn't last, its great to have some ups to go along with the downs!!

p.s. I NEED TO GO MORE THAN 1x a WEEK TO BJJ GI CLASSES!!!!

just a note to self..

Push day

Bench press 3x 6-8
CG press 3x 8-10
Military press 3x 8-10
Hack squat 3x 6-8




Man, I need to update more often I know. It's been a rough week though, finally starting to get over that nasty cold though so its going to be picking up around here. Alternated the hack squat into the front squat's place tonight. Partly because it was a long long day at work and I just don't have the energy, the other part, I'm just not doing that damn exercise tonight. I need a break from the front squats, kinda like I did the deadlifts but I never went back to them lol.. :).

I'm currently around 4k in calories daily, and right at the weight I want to be, although not as lean as a I could be so I still have work to do. I'm still bulking, but don't know for how much longer, on my other blog I have when I started so I'm going to have to take a look and see how long I've been bulking for now. I'm right at a 10 lb gain since then though. Wasn't that great of a bulk, def. not as good as I did last time. The higher calories brought out the worse in me though haha. 4k calories at my weight is crazy, I'm very active and have a very high metabolism. Currently sitting at 134 lbs and am walking around just barely under 140.

As soon as I have a minute I will post a blog about my past couple of training sessions in bJJ but Idk when or if I'm going to have time. I'd like to tonight, but I need to hurry up and get things done so I can lay down around midnight, I have BJJ class at 11am tomorrow, and MMA training in the evening, probably around 6. First time back since I've been sick (to MMA and heavy conditioning) so I'm expecting a rough one. haha.

Pull day

bent over row 3x 12
sldl 3x 12
ezbar upright row 3x 10-12
ezbar curl 3x 10-12

** still have a cold so I didn't push the weight up like I wanted to this time. Next week. Will be trying to go back to the gym for BJJ tomorrow night but who knows. Missed a lot of workouts lately since I've gotten a cold or whatever it is, so I'm worried my conditioning has took a big hit. Will post again soon about my last BJJ class or two if I think of it.

Push day

bench press 3x 8
cg press 3x 10-12
military press 3x 8-12
front squat 3x 10-12
lunges 2x 12


** well, ive caught a bit of a cold i guess and have been sick for a couple days. This made the workout very tough. More rest in between sets and I felt really wore afterwards. I missed my conditioning workouts all weekend and was very upset with that so I wasn't about to skip another one. Hopefully I wake up a bit refreshed and can go to BJJ class in the morning, I can't and don't want to miss another BJJ class!! I've been really looking forward to this one and would hate to have to sit at home because I'm sicker than a dog.. so to speak. Eating right and exercise really helps immune systems and over the past couple of years since Ive started I've rarely got sick, and when I have, it didn't get severe and passed rather quick. Even if I feel better, if I'm still a bit hot and things, I will skip on class in order not to pass the germs If I did catch a bug. I'm hoping its just the weather doing a # on me.

** front squats sucked tonight! Very bad form, was way too tired for them but ah well..


And while I'm thinking about it, I did miss 2 blogs last week. I missed an update on BJJ training, and a good run and core work work-out. I'll try to do better this time around.

Pull workout

bent over row 3 x 12
sldl 3 x 12,12,10
upright row 3 x 12,10,10
ezbar curl 3 x 12,12,10


Pre-workout; 1 1/2 cup pasta w/ veggies, 20 oz gatorade

Post-workout; shake (1 1/2 cup oats, 1 scoop whey)


* I will be moving up in weight and lowering reps next week. Very tired after work and a late night so I'm just glad I got it in. I changed the order of my exercises slightly and used an ezbar in my upright rows instead of barbell, and I def. liked that and it felt much better and controlled as well. I often worry about lifting less weight on pull days than push days, but the fact is the exercises on the two days are very different with very different loads.

Push day

Bench press 3x 8-10
CG press 3x 8-10
Military press 3x 8-10
Box front squat 2x 15
Front squat 1x 12
DB Lunge 1x 10

Farmers walk 1 min

Cardio

Pre-workout; shake (1 1/2 cup oats, 1 scoop whey)

Cycle; 20 mins HIIT
30 sec sprint, 1 min jog
2 min warmup and 2 min cooldown

Post-workout; 12 oz gatorade, 2 1/2 cups of pasta & veggies, few strawberries

Tabata fight circuit

bent over row
upright row
military press
sldl
squat
lunge
bench press
bicycle crunch
push ups
jumping jacks

exercises are 20 secs on, 10 sec off (tabata style)
3 sets, 1 min rest between sets

Pull day

Bent-over row
Upright row
SLDL
EZ bar Curl

3 sets of all exercises 10-12 reps

... Well thats it for today... very tired and crappy feeling expecially after work today so I'm just happy I got my workout in.

* Made sure my form was tight on the bent over rows. Need to move up in weight slightly in all the exercises next week. Reps were way too easy this time around, even though I never go to failure, I need to step it up a bit expecially on pull day. Good workout despite being tired to begin with.

Tuesday; Diet & Training

Diet log

meal 1; shake (1 1/2 cup oats, 1 scoop whey)

* (2) multis* (3) fish oil caps
* energy drink (5hr energy shot)

meal 2; shake (1 1/2 cup oats, 1 scoop whey), strawberries

* 2 cups coffee
* 24 oz gatorade

meal 3; 4 oz spaghetti(wholegrain w/ added flaxseed), 1/2 cup tomato sauce. medium size salad w/
strawberries, sliced almonds, and cranberries

meal 4; chow mein noodles(wholegrain) w/ veggies and eggroll

meal 5; shake (1 1/2 cup oats, 1 scoop whey)

* (3) fish oil caps

meal 6; 3/4 (before cooked) cup brown rice, 4 oz tuna

before bed snack; 3 tablespoon of peanut butter

Calories; 3800

Training

Brazilian Jiu-Jitsu (class); 1 hour

and later..

BJJ Mobility drills
Various drills and stretching

Heavy bag; 5 three min rounds

Bodyweight squats x 50

Cycle; 10 mins

** A little different than most Tuesdays. Kinda a refreshing change of pace on things by changing from 5 min rounds in heavy bag work to 3 min rounds focusing on intensity. The later workout was kinda thrown together because I wasn't able to train again in the evening which is usually drills & rounds of sparring/rolling with training partners.

Push day

Pre-workout; 2 cups pasta, veggies, few strawberries

Warm-up; stretching, 1-2 light weight sets of all exercises to be performed

Bench press
CG press
DB Shoulder press
Front squat

3 sets of each exercise, 8-12 reps
1min 30 secs to 2 mins rest between sets

Post-workout; shake (1 1/2 cup oats, 1 scoop whey)

Sunday Cardio

Usually on Sunday's I'll do more of an active rest type thing. Sometimes I go all out though, but usually like today - I will get on the cycle and do 20min hiit or 30 min jog. I consider this more of a maintenance workout to keep the heart going good :). I've been giving my body plenty of rest lately to help keep healthy and also while I'm in this bulk, it helps to keep the weight adding on. So anyway, here it is..

Nutrition

Pre-workout; 1 1/2 cup veggies, 1 1/2 cup pasta, 6 oz chicken, 1 slice toast

Post-workout; shake (1 1/2 cup oats, 1 scoop whey), strawberries

Training

Cycle; 20 min HIIT

Current Status

Bulking @ 3700-3800 cals

Tabata fight circuit & WELCOME!

Pre-workout; 1 1/2~ cup pasta, 6 oz salmon, few strawberries







Warm-up; stretching, cycle x 5 min moderate pace



Tabata Circuit
barbell using light weight, focusing on form and getting many reps in!


bench press
cg press
bent-over row
upright row
military press
sldl
squat
lunge
db punches
bicycle crunches


3 sets, 1 min rest between sets

after last set, sprint x 1 min

Post-workout; shake (1 1/2 cup oats, 1 scoop whey)

In case you wasn't for sure, tabata is doing an exercise for 20 sec full effort, then 10 sec rest. In this routine I put together I will do 20 sec bench press then rest 10 sec, the move on to cg press and so forth. Basically just enough rest not to fall over haha. Very intense, very hard. I put together this routine combining some others and stretched it out a bit to resemble mma fight rounds.

***
Anyway, welcome to my blog! I've been keeping a log for awhile now and just decided to switch over to this site. My previous log was focused on keeping track of my weight lifting with very little wrote about my mma training and diet (although a few food logs are there). This log will be on everything. I'll post again and put a little more info on what you can expect to see here in the future. For now, you can view my past workout log here, http://blog.bodybuilding.com/romeo1031

Thanks for visiting. Follow!